What Is a Drop Set? Benefits and How to Use Them

Looking to take your training up a notcYou can strategically employ various resistance training techniques, including rest-pause training and pyramid training, to intensify your workouts and deliver better resultOne popular approach in the bodybuilding circuit is called a drop set, and you may want to consider it if muscle gain is your goal.
Minamoto images/Stocksy UniteWhat is a drop seA drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetitionThen, you lighten the load by 10–30%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gaiIt would look something like thiIf you’re completing a bicep curl drop set, you’d follow this setup:
Set 1. Do 6–8 repSet 2. Drop weight by 10–30%, do 10–12 repSet 3. Drop weight again by 10–30%, do 12–15 reYou’d start with a heavy load, one in which you can only complete 6–8 reps. Let’s say that’s 20-pound (9-kg) dumbbellYou’d do 8 reps of bicep curls with 20-pound dumbbells, then 10–12 reps with 15-pound (about 7-kg) dumbbells, then 12–15 reps with 12-pound (about 5.5-kg) dumbbells. You’d take little to no rest between sets.
Paying attention to your form during each rep is always important, but it’s especially key during a drop set when you’re working to fatigue. This can help prevent injuriesSUMMAA drop set is an advanced resistance training technique that focuses on repeatedly training a muscle until failure. The goal is to gain more muscle than you would doing conventional sets.
Benefits of performing drop setrop sets are an effective way to promote muscle hypertrophy, or gains in muscle size, and muscular endurance. They also help if you’re working out under a time crunchPromote muscle groA 2018 study compared two groups of participants during a 6-week resistance training protocol. One group completed three sets of conventional resistance training exercises, and the other group completed a single drop set.

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